T:19.75”
STEP 1: GET FIT What Do I Need For The Workouts?
Online Tools For Success
Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS
21 DAY FIX SUPPORT 24/7 Beachbody has an entire online community that is accessible to you 24 hours a day. You’ll find experts to answer questions, peer support, and all the information you need to help you achieve your goals. Just go to TeamBeachbody.com to get started or search for #21DayFix.
THE 21 DAY FIX® CALENDAR
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds • Men: Light set of 8–10 pounds and heavier set of 15–20 pounds IF YOU ARE USING B-LINES® RESISTANCE BANDS: • Women: Teal band (5 pounds) and/or a pink band (10 pounds) • Men: Pink band (10 pounds) and/or a red band (30 pounds)
WORKOUT CALENDAR
STREAM YOUR WORKOUTS! Get unlimited access to stream the entire 21 Day Fix program, plus new exclusive workouts from Autumn Calabrese, along with hundreds of additional world-class Beachbody programs valued at over $4,000 with BEACHBODY ON DEMAND. Learn more at BeachbodyOnDemand.com.
Day 1
S TA RT HERE
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Mat at TeamBeachbody.com and Beachbody.com.
Day 2
Total Body Upper Fix Cardio Fix
Day 8
Day 9
Total Body Cardio Fix
Upper Fix
Day 15
Day 16
Total Body Cardio Fix
Upper Fix
Day 3
Day 4
Day 5
Day 6
Day 7
Dirty 30
Yoga Fix
Day 12
Day 13
Day 14
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Day 19
Day 20
Day 21
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Day 10
Day 17
Day 11
Day 18
DOUBLES OPTION Looking for more dramatic results? Double it up! Follow the calendar below for Days 15–21. Do the second workout later in the day to give your metabolism an afternoon kick start. Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. © 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual propert y. If you are a member of the Team Beachbody communit y, contact your Coach for information and support or log in at TeamBeachbody.com/21DayFix. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21DINS1202 Rev. 11/20/15
F:4.875”
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Total Body Cardio Fix and Pilates Fix
Upper Fix and Cardio Fix
Day 17
Day 18
Day 19
Lower Fix Pilates Fix Cardio Fix and and and 10-Minute Total Body Upper Fix Fix for Abs Cardio Fix
Minion Pro (Regular), Futura (Bold, Book, Medium, Book Oblique, Heavy, Medium Oblique), Futura Std (Heavy)
Images:
F:4.875”
Round #:
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
Quickstar_07 background_w1_GRACoL.psd (CMYK; 399 ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_ w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side lying-oblique side crunch-952_w1_GRACoL.psd (CMYK; 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_ device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247 ppi; 24.05%)
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
Day 16
Day 20
Day 21
Dirty 30 and Pilates Fix
Yoga Fix
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.
F:5”
IRF/SKU: Job Name:
Day 15
T:7.125”
These are suggested weights, you may require more, or less, resistance. It will also be helpful to have a yoga mat and a Beachbody Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby.
The Fix has a different 30-minute workout for each day of the week. Autumn designed all of the Fix workouts to challenge you at any and every level to maximize your calorie burn and get results! Two additional workouts from the Ultimate Package can be added to your workouts for faster results:
T:19.75”
STEP 1: GET FIT What Do I Need For The Workouts?
Online Tools For Success
Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS
21 DAY FIX SUPPORT 24/7 Beachbody has an entire online community that is accessible to you 24 hours a day. You’ll find experts to answer questions, peer support, and all the information you need to help you achieve your goals. Just go to TeamBeachbody.com to get started or search for #21DayFix.
THE 21 DAY FIX® CALENDAR
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds • Men: Light set of 8–10 pounds and heavier set of 15–20 pounds IF YOU ARE USING B-LINES® RESISTANCE BANDS: • Women: Teal band (5 pounds) and/or a pink band (10 pounds) • Men: Pink band (10 pounds) and/or a red band (30 pounds)
WORKOUT CALENDAR
STREAM YOUR WORKOUTS! Get unlimited access to stream the entire 21 Day Fix program, plus new exclusive workouts from Autumn Calabrese, along with hundreds of additional world-class Beachbody programs valued at over $4,000 with BEACHBODY ON DEMAND. Learn more at BeachbodyOnDemand.com.
Day 1
S TA RT HERE
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Mat at TeamBeachbody.com and Beachbody.com.
Day 2
Total Body Upper Fix Cardio Fix
Day 8
Day 9
Total Body Cardio Fix
Upper Fix
Day 15
Day 16
Total Body Cardio Fix
Upper Fix
Day 3
Day 4
Day 5
Day 6
Day 7
Dirty 30
Yoga Fix
Day 12
Day 13
Day 14
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Day 19
Day 20
Day 21
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Day 10
Day 17
Day 11
Day 18
DOUBLES OPTION Looking for more dramatic results? Double it up! Follow the calendar below for Days 15–21. Do the second workout later in the day to give your metabolism an afternoon kick start. Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. © 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual propert y. If you are a member of the Team Beachbody communit y, contact your Coach for information and support or log in at TeamBeachbody.com/21DayFix. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21DINS1202 Rev. 11/20/15
F:4.875”
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Total Body Cardio Fix and Pilates Fix
Upper Fix and Cardio Fix
Day 17
Day 18
Day 19
Lower Fix Pilates Fix Cardio Fix and and and 10-Minute Total Body Upper Fix Fix for Abs Cardio Fix
Minion Pro (Regular), Futura (Bold, Book, Medium, Book Oblique, Heavy, Medium Oblique), Futura Std (Heavy)
Images:
F:4.875”
Round #:
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
Quickstar_07 background_w1_GRACoL.psd (CMYK; 399 ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_ w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side lying-oblique side crunch-952_w1_GRACoL.psd (CMYK; 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_ device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247 ppi; 24.05%)
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
Day 16
Day 20
Day 21
Dirty 30 and Pilates Fix
Yoga Fix
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.
F:5”
IRF/SKU: Job Name:
Day 15
T:7.125”
These are suggested weights, you may require more, or less, resistance. It will also be helpful to have a yoga mat and a Beachbody Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby.
The Fix has a different 30-minute workout for each day of the week. Autumn designed all of the Fix workouts to challenge you at any and every level to maximize your calorie burn and get results! Two additional workouts from the Ultimate Package can be added to your workouts for faster results:
T:19.75”
STEP 2: LOSE WEIGHT Find Your 21 Day Fix Container Plan
Use The Containers
Plan Your Meals
First you’ll need to calculate your calorie target for weight loss, then use that number to find the right plan for you: x 11 =
How Do The Containers Work?
A Day On The 21 Day Fix Container Plan
1.Review your 21 Day Fix Container Plan. Your specific Container Plan will tell you how many of each container you can have a day. For example, if there’s a “3” by the green container (Veggies) then you will fill the green container with veggies 3 times a day.
21 Day Fix is all about giving you the freedom to create a meal plan that is truly simple, stress-free, and customized to what you want to eat every day. Below is an example of a typical day on Plan A:
WEIGHT (LBS.)
CALORIC BASELINE MAINTENANCE CALORIES
CALORIC BASELINE
+ 400 =
MAINTENANCE CALORIES
– 750 =
CALORIE TARGET
Then find the Fix Container Plan that corresponds with your calorie target. So if your calorie target is 1,300, you’ll use Plan A. 1,200–1,499 calories
1,500–1,799 calories
1,800–2,099 calories
2,100–2,300 calories
Container Plan
PLAN A
PLAN B
PLAN C
PLAN D
YOUR NUMBER OF CONTAINERS PER DAY Veggies Fruits Proteins Carbs Healthy Fats Seeds & Dressings Oils & Nut Butters
3 2 4
4 3 4
5 3 5
6 4
You can also find answers to your questions in the FAQ section and delicious easy-to-make recipes on these pages in the Eating Plan:
• Easy Recipes on pg. 43 • FAQ on pg. 40
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie plans and container charts online at 21DayFixVegan.com
3
4
4
1
1
1
1
1
1
1
1
2
4
5
6
FRUITS
PROTEINS
CARBS
HEALTHY FATS
SEEDS & DRESSINGS
OILS & NUT BUTTERS
Sliced Hard-Boiled Cooked Apples Eggs Oatmeal
BREAKFAST 7:00 AM SNACK 1 10:00 AM
Almond Butter
Grapes Shakeology
LUNCH 12:30 PM
Mixed Salad
SNACK 2 3:30 PM
Celery
DINNER 6:00 PM
Cooked Carrots
TOTAL CONTAINERS
6
2
VEGGIES
3
Grilled Chicken
Cooked Quinoa
21 Day Fix Dressing Raw Almonds
4
F:5”
IRF/SKU: Job Name:
2
1
1
2
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed, Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Medium Condensed, Book, Medium), Univers (55 Roman), DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic (Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Round #:
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Images:
Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%, -95.55%), Quickstar_07 background_w1_GRACoL. psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_ Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
RECORD “AFTER” STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
F:4.875”
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
R. ARM
RECORD “BEFORE” STATS
If you want to jump right into your first 3 days with a menu plan that you can follow until you get the hang of it, take a look at the Beachbody® HQ Eating Plan on pg. 12 of the Eating Plan guidebook.
F:4.875”
CHEST
R. ARM
Peanut Butter
Grilled Flank Steak 2
RECORD “AFTER” STATS
CHEST
T:7.125”
Calorie Target Range
Take your “before” pictures and use this tracker to record your “before” and “after” measurements.
RECORD “BEFORE” STATS
2. Look at the Container Food Groups. Fill your containers with your favorite healthy foods from the Food Group lists in the Eating Plan guidebook (pg. 16). 3. U se the Tally Sheets. Then just track your daily container portions on the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
Transformation Tracker
T:19.75”
STEP 2: LOSE WEIGHT Find Your 21 Day Fix Container Plan
Use The Containers
Plan Your Meals
First you’ll need to calculate your calorie target for weight loss, then use that number to find the right plan for you: x 11 =
How Do The Containers Work?
A Day On The 21 Day Fix Container Plan
1.Review your 21 Day Fix Container Plan. Your specific Container Plan will tell you how many of each container you can have a day. For example, if there’s a “3” by the green container (Veggies) then you will fill the green container with veggies 3 times a day.
21 Day Fix is all about giving you the freedom to create a meal plan that is truly simple, stress-free, and customized to what you want to eat every day. Below is an example of a typical day on Plan A:
WEIGHT (LBS.)
CALORIC BASELINE MAINTENANCE CALORIES
CALORIC BASELINE
+ 400 =
MAINTENANCE CALORIES
– 750 =
CALORIE TARGET
Then find the Fix Container Plan that corresponds with your calorie target. So if your calorie target is 1,300, you’ll use Plan A. 1,200–1,499 calories
1,500–1,799 calories
1,800–2,099 calories
2,100–2,300 calories
Container Plan
PLAN A
PLAN B
PLAN C
PLAN D
YOUR NUMBER OF CONTAINERS PER DAY Veggies Fruits Proteins Carbs Healthy Fats Seeds & Dressings Oils & Nut Butters
3 2 4
4 3 4
5 3 5
6 4
You can also find answers to your questions in the FAQ section and delicious easy-to-make recipes on these pages in the Eating Plan:
• Easy Recipes on pg. 43 • FAQ on pg. 40
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie plans and container charts online at 21DayFixVegan.com
3
4
4
1
1
1
1
1
1
1
1
2
4
5
6
FRUITS
PROTEINS
CARBS
HEALTHY FATS
SEEDS & DRESSINGS
OILS & NUT BUTTERS
Sliced Hard-Boiled Cooked Apples Eggs Oatmeal
BREAKFAST 7:00 AM SNACK 1 10:00 AM
Almond Butter
Grapes Shakeology
LUNCH 12:30 PM
Mixed Salad
SNACK 2 3:30 PM
Celery
DINNER 6:00 PM
Cooked Carrots
TOTAL CONTAINERS
6
2
VEGGIES
3
Grilled Chicken
Cooked Quinoa
21 Day Fix Dressing Raw Almonds
4
F:5”
IRF/SKU: Job Name:
2
1
1
2
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed, Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Medium Condensed, Book, Medium), Univers (55 Roman), DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic (Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Round #:
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Images:
Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%, -95.55%), Quickstar_07 background_w1_GRACoL. psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_ Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
RECORD “AFTER” STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
F:4.875”
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
R. ARM
RECORD “BEFORE” STATS
If you want to jump right into your first 3 days with a menu plan that you can follow until you get the hang of it, take a look at the Beachbody® HQ Eating Plan on pg. 12 of the Eating Plan guidebook.
F:4.875”
CHEST
R. ARM
Peanut Butter
Grilled Flank Steak 2
RECORD “AFTER” STATS
CHEST
T:7.125”
Calorie Target Range
Take your “before” pictures and use this tracker to record your “before” and “after” measurements.
RECORD “BEFORE” STATS
2. Look at the Container Food Groups. Fill your containers with your favorite healthy foods from the Food Group lists in the Eating Plan guidebook (pg. 16). 3. U se the Tally Sheets. Then just track your daily container portions on the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
Transformation Tracker
T:19.75”
STEP 2: LOSE WEIGHT Find Your 21 Day Fix Container Plan
Use The Containers
Plan Your Meals
First you’ll need to calculate your calorie target for weight loss, then use that number to find the right plan for you: x 11 =
How Do The Containers Work?
A Day On The 21 Day Fix Container Plan
1.Review your 21 Day Fix Container Plan. Your specific Container Plan will tell you how many of each container you can have a day. For example, if there’s a “3” by the green container (Veggies) then you will fill the green container with veggies 3 times a day.
21 Day Fix is all about giving you the freedom to create a meal plan that is truly simple, stress-free, and customized to what you want to eat every day. Below is an example of a typical day on Plan A:
WEIGHT (LBS.)
CALORIC BASELINE MAINTENANCE CALORIES
CALORIC BASELINE
+ 400 =
MAINTENANCE CALORIES
– 750 =
CALORIE TARGET
Then find the Fix Container Plan that corresponds with your calorie target. So if your calorie target is 1,300, you’ll use Plan A. 1,200–1,499 calories
1,500–1,799 calories
1,800–2,099 calories
2,100–2,300 calories
Container Plan
PLAN A
PLAN B
PLAN C
PLAN D
YOUR NUMBER OF CONTAINERS PER DAY Veggies Fruits Proteins Carbs Healthy Fats Seeds & Dressings Oils & Nut Butters
3 2 4
4 3 4
5 3 5
6 4
You can also find answers to your questions in the FAQ section and delicious easy-to-make recipes on these pages in the Eating Plan:
• Easy Recipes on pg. 43 • FAQ on pg. 40
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie plans and container charts online at 21DayFixVegan.com
3
4
4
1
1
1
1
1
1
1
1
2
4
5
6
FRUITS
PROTEINS
CARBS
HEALTHY FATS
SEEDS & DRESSINGS
OILS & NUT BUTTERS
Sliced Hard-Boiled Cooked Apples Eggs Oatmeal
BREAKFAST 7:00 AM SNACK 1 10:00 AM
Almond Butter
Grapes Shakeology
LUNCH 12:30 PM
Mixed Salad
SNACK 2 3:30 PM
Celery
DINNER 6:00 PM
Cooked Carrots
TOTAL CONTAINERS
6
2
VEGGIES
3
Grilled Chicken
Cooked Quinoa
21 Day Fix Dressing Raw Almonds
4
F:5”
IRF/SKU: Job Name:
2
1
1
2
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed, Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Medium Condensed, Book, Medium), Univers (55 Roman), DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic (Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Round #:
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Images:
Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%, -95.55%), Quickstar_07 background_w1_GRACoL. psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_ Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
RECORD “AFTER” STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
F:4.875”
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
R. ARM
RECORD “BEFORE” STATS
If you want to jump right into your first 3 days with a menu plan that you can follow until you get the hang of it, take a look at the Beachbody® HQ Eating Plan on pg. 12 of the Eating Plan guidebook.
F:4.875”
CHEST
R. ARM
Peanut Butter
Grilled Flank Steak 2
RECORD “AFTER” STATS
CHEST
T:7.125”
Calorie Target Range
Take your “before” pictures and use this tracker to record your “before” and “after” measurements.
RECORD “BEFORE” STATS
2. Look at the Container Food Groups. Fill your containers with your favorite healthy foods from the Food Group lists in the Eating Plan guidebook (pg. 16). 3. U se the Tally Sheets. Then just track your daily container portions on the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
Transformation Tracker
T:19.75”
STEP 2: LOSE WEIGHT Find Your 21 Day Fix Container Plan
Use The Containers
Plan Your Meals
First you’ll need to calculate your calorie target for weight loss, then use that number to find the right plan for you: x 11 =
How Do The Containers Work?
A Day On The 21 Day Fix Container Plan
1.Review your 21 Day Fix Container Plan. Your specific Container Plan will tell you how many of each container you can have a day. For example, if there’s a “3” by the green container (Veggies) then you will fill the green container with veggies 3 times a day.
21 Day Fix is all about giving you the freedom to create a meal plan that is truly simple, stress-free, and customized to what you want to eat every day. Below is an example of a typical day on Plan A:
WEIGHT (LBS.)
CALORIC BASELINE MAINTENANCE CALORIES
CALORIC BASELINE
+ 400 =
MAINTENANCE CALORIES
– 750 =
CALORIE TARGET
Then find the Fix Container Plan that corresponds with your calorie target. So if your calorie target is 1,300, you’ll use Plan A. 1,200–1,499 calories
1,500–1,799 calories
1,800–2,099 calories
2,100–2,300 calories
Container Plan
PLAN A
PLAN B
PLAN C
PLAN D
YOUR NUMBER OF CONTAINERS PER DAY Veggies Fruits Proteins Carbs Healthy Fats Seeds & Dressings Oils & Nut Butters
3 2 4
4 3 4
5 3 5
6 4
You can also find answers to your questions in the FAQ section and delicious easy-to-make recipes on these pages in the Eating Plan:
• Easy Recipes on pg. 43 • FAQ on pg. 40
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie plans and container charts online at 21DayFixVegan.com
3
4
4
1
1
1
1
1
1
1
1
2
4
5
6
FRUITS
PROTEINS
CARBS
HEALTHY FATS
SEEDS & DRESSINGS
OILS & NUT BUTTERS
Sliced Hard-Boiled Cooked Apples Eggs Oatmeal
BREAKFAST 7:00 AM SNACK 1 10:00 AM
Almond Butter
Grapes Shakeology
LUNCH 12:30 PM
Mixed Salad
SNACK 2 3:30 PM
Celery
DINNER 6:00 PM
Cooked Carrots
TOTAL CONTAINERS
6
2
VEGGIES
3
Grilled Chicken
Cooked Quinoa
21 Day Fix Dressing Raw Almonds
4
F:5”
IRF/SKU: Job Name:
2
1
1
2
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed, Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Medium Condensed, Book, Medium), Univers (55 Roman), DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic (Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Round #:
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Images:
Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%, -95.55%), Quickstar_07 background_w1_GRACoL. psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_ Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
RECORD “AFTER” STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
F:4.875”
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
R. ARM
RECORD “BEFORE” STATS
If you want to jump right into your first 3 days with a menu plan that you can follow until you get the hang of it, take a look at the Beachbody® HQ Eating Plan on pg. 12 of the Eating Plan guidebook.
F:4.875”
CHEST
R. ARM
Peanut Butter
Grilled Flank Steak 2
RECORD “AFTER” STATS
CHEST
T:7.125”
Calorie Target Range
Take your “before” pictures and use this tracker to record your “before” and “after” measurements.
RECORD “BEFORE” STATS
2. Look at the Container Food Groups. Fill your containers with your favorite healthy foods from the Food Group lists in the Eating Plan guidebook (pg. 16). 3. U se the Tally Sheets. Then just track your daily container portions on the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
Transformation Tracker
T:19.75”
STEP 1: GET FIT What Do I Need For The Workouts?
Online Tools For Success
Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS
21 DAY FIX SUPPORT 24/7 Beachbody has an entire online community that is accessible to you 24 hours a day. You’ll find experts to answer questions, peer support, and all the information you need to help you achieve your goals. Just go to TeamBeachbody.com to get started or search for #21DayFix.
THE 21 DAY FIX® CALENDAR
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds • Men: Light set of 8–10 pounds and heavier set of 15–20 pounds IF YOU ARE USING B-LINES® RESISTANCE BANDS: • Women: Teal band (5 pounds) and/or a pink band (10 pounds) • Men: Pink band (10 pounds) and/or a red band (30 pounds)
WORKOUT CALENDAR
STREAM YOUR WORKOUTS! Get unlimited access to stream the entire 21 Day Fix program, plus new exclusive workouts from Autumn Calabrese, along with hundreds of additional world-class Beachbody programs valued at over $4,000 with BEACHBODY ON DEMAND. Learn more at BeachbodyOnDemand.com.
Day 1
S TA RT HERE
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Mat at TeamBeachbody.com and Beachbody.com.
Day 2
Total Body Upper Fix Cardio Fix
Day 8
Day 9
Total Body Cardio Fix
Upper Fix
Day 15
Day 16
Total Body Cardio Fix
Upper Fix
Day 3
Day 4
Day 5
Day 6
Day 7
Dirty 30
Yoga Fix
Day 12
Day 13
Day 14
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Day 19
Day 20
Day 21
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Day 10
Day 17
Day 11
Day 18
DOUBLES OPTION Looking for more dramatic results? Double it up! Follow the calendar below for Days 15–21. Do the second workout later in the day to give your metabolism an afternoon kick start. Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. © 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual propert y. If you are a member of the Team Beachbody communit y, contact your Coach for information and support or log in at TeamBeachbody.com/21DayFix. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21DINS1202 Rev. 11/20/15
F:4.875”
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Total Body Cardio Fix and Pilates Fix
Upper Fix and Cardio Fix
Day 17
Day 18
Day 19
Lower Fix Pilates Fix Cardio Fix and and and 10-Minute Total Body Upper Fix Fix for Abs Cardio Fix
Minion Pro (Regular), Futura (Bold, Book, Medium, Book Oblique, Heavy, Medium Oblique), Futura Std (Heavy)
Images:
F:4.875”
Round #:
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
Quickstar_07 background_w1_GRACoL.psd (CMYK; 399 ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_ w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side lying-oblique side crunch-952_w1_GRACoL.psd (CMYK; 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_ device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247 ppi; 24.05%)
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
Day 16
Day 20
Day 21
Dirty 30 and Pilates Fix
Yoga Fix
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.
F:5”
IRF/SKU: Job Name:
Day 15
T:7.125”
These are suggested weights, you may require more, or less, resistance. It will also be helpful to have a yoga mat and a Beachbody Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby.
The Fix has a different 30-minute workout for each day of the week. Autumn designed all of the Fix workouts to challenge you at any and every level to maximize your calorie burn and get results! Two additional workouts from the Ultimate Package can be added to your workouts for faster results:
T:19.75”
STEP 1: GET FIT What Do I Need For The Workouts?
Online Tools For Success
Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS
21 DAY FIX SUPPORT 24/7 Beachbody has an entire online community that is accessible to you 24 hours a day. You’ll find experts to answer questions, peer support, and all the information you need to help you achieve your goals. Just go to TeamBeachbody.com to get started or search for #21DayFix.
THE 21 DAY FIX® CALENDAR
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds • Men: Light set of 8–10 pounds and heavier set of 15–20 pounds IF YOU ARE USING B-LINES® RESISTANCE BANDS: • Women: Teal band (5 pounds) and/or a pink band (10 pounds) • Men: Pink band (10 pounds) and/or a red band (30 pounds)
WORKOUT CALENDAR
STREAM YOUR WORKOUTS! Get unlimited access to stream the entire 21 Day Fix program, plus new exclusive workouts from Autumn Calabrese, along with hundreds of additional world-class Beachbody programs valued at over $4,000 with BEACHBODY ON DEMAND. Learn more at BeachbodyOnDemand.com.
Day 1
S TA RT HERE
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Mat at TeamBeachbody.com and Beachbody.com.
Day 2
Total Body Upper Fix Cardio Fix
Day 8
Day 9
Total Body Cardio Fix
Upper Fix
Day 15
Day 16
Total Body Cardio Fix
Upper Fix
Day 3
Day 4
Day 5
Day 6
Day 7
Dirty 30
Yoga Fix
Day 12
Day 13
Day 14
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Day 19
Day 20
Day 21
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Dirty 30
Yoga Fix
Lower Fix Pilates Fix Cardio Fix or or Barre Legs* Flat Abs Fix*
Day 10
Day 17
Day 11
Day 18
DOUBLES OPTION Looking for more dramatic results? Double it up! Follow the calendar below for Days 15–21. Do the second workout later in the day to give your metabolism an afternoon kick start. Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. © 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual propert y. If you are a member of the Team Beachbody communit y, contact your Coach for information and support or log in at TeamBeachbody.com/21DayFix. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21DINS1202 Rev. 11/20/15
F:4.875”
F:5”
21DINS1202 21F_Start Here Guide_Updates
Brand Team: 21 Day Fix Approvals: Exec. Creative Director Assoc. Creative Director Sr. AD/AD/Designer Copywriter Proofreader Research & Development Quality Assurance Manager Product Development Business Approval Packaging Engineer Sourcing Print Production Manager Legal
None None Rania Msallem None Lyn F. / Darling G. None None Shirley Chung Erica Sinnott None None None Kush D
Production Artist
Gary A/Chau B
Pages: Live: Trim: Bleed:
2 19.25” x 6.625” 19.75” x 7.125” 20” x 7.375”
Total Body Cardio Fix and Pilates Fix
Upper Fix and Cardio Fix
Day 17
Day 18
Day 19
Lower Fix Pilates Fix Cardio Fix and and and 10-Minute Total Body Upper Fix Fix for Abs Cardio Fix
Minion Pro (Regular), Futura (Bold, Book, Medium, Book Oblique, Heavy, Medium Oblique), Futura Std (Heavy)
Images:
F:4.875”
Round #:
Built at: 100% Printed at: None 6-9-2016 10:42 Date: AM
Fonts:
Quickstar_07 background_w1_GRACoL.psd (CMYK; 399 ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_ w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side lying-oblique side crunch-952_w1_GRACoL.psd (CMYK; 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_ device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247 ppi; 24.05%)
RV1
Build Profile: GRACol Colors:
Cyan, Black
Magenta,
Yellow,
Final Delivery Color Profile:
GRACol Creative Serv Mgr Ricardo Peralta
Day 16
Day 20
Day 21
Dirty 30 and Pilates Fix
Yoga Fix
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.
F:5”
IRF/SKU: Job Name:
Day 15
T:7.125”
These are suggested weights, you may require more, or less, resistance. It will also be helpful to have a yoga mat and a Beachbody Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby.
The Fix has a different 30-minute workout for each day of the week. Autumn designed all of the Fix workouts to challenge you at any and every level to maximize your calorie burn and get results! Two additional workouts from the Ultimate Package can be added to your workouts for faster results:
